Get Six Pack Abs

Jennifer Jolan asked:




Here’s how to flatten your stomach 2 inches in just 30 minutes a week. Picture, this… 4 weeks from now you look in the mirror and see your favorite pair of pants sagging because they’re loose on you. You did it, you lost 2 inches off your waist.

Well, if you want that to be you, follow this simple 5 minute a day home exercise along with a companion technique that takes all of 15 seconds a day.

Flatten Your Stomach in 30 Minutes a Week

First, you will need to do the main exercise… the vacuum pose.

This is a slightly different version of sucking in your belly. But, this version is probably 5 times more effective for losing inches from your waist. So do this…

Suck in your LOWER belly… around your belly button… NOT your upper belly which is what you probably associate with sucking in your belly.

Next, hold that position for 20 or more seconds. Longer if possible. Now, keep repeating for a total of 5 minutes. Do this for about 5 minutes a day (not counting rest times) and you should lose about 1.75 inches from your waist. Do 6 days a week.

Now… on to a tactic that’ll help you take off that other .25 inches in just 15 seconds a day. But before I mention it, I’ll warn you… you probably don’t want to lose fat enough to do this. It’s simple and it’s really easy.

What is it?

Rinsing your body off with really cold water after your normal shower… for just 15 seconds. Well, by doing this, 15 seconds feels more like 5 minutes. It’s simple and easy… yet it’s hard. It’s a shock.

But if you do it, you’ll put your body into thermogenesis (burn body fat for heat and energy) immediately. Thus you lose belly fat and fat from all over your body.

So that takes about 90 seconds a week of your time by doing it 6 days a week.

Anyway, by doing those 2 things, you’ll flatten your belly in just 30 minutes a week… or 32 minutes if you want to be technical about it.

Get Ripped And Stay That Way!

Kyle Oxenham asked:


If you are looking to have powerful, sexy abs, then you have come to the right place for that information. To achieve a six pack or flat stomach you will have to do more than just crunches. You will have to do cardio exercises involving your core, like running, skipping, playing a sport, or something of your choice. And you will have to eat a healthy diet.

Here are some great tips to achieve a strong powerful sexy core to help you with all your other exercises too. You will be able to jump higher, run faster, lift more weight in all your exercises, and on top of that you will look and feel great.

Abdominal Tips:

1. When doing and abdominal exercise you must focus on crunching the abs together. So concentrate on moving your belly button in a line towards chest bone. You will feel a tight squeeze in your abs, but be careful at first, as you can put the muscle into spasm if you aren’t used to it. This is how the abdominals work they crunch, not curl like a traditional sit-up.

2. Take deep breaths and drink cold water in between exercises to help reduce lactic acid build up, and to increase energy.

Abdominal Exercises and Tips:

Dynamic Core Stretch:

Stand up straight with your arms above your head go on your toes and reach up and then lean back sticking your pelvis out you will feel your lower abs tighten. Now come back forward with your arms still over your head and lean forward with your hips without bending your back. Try twisting your body around, but keep your body erect and stretched out, not slouching.

Hanging Leg raises:

This is an advanced exercise that involves more than just the abs, but is a great compound exercise that helps connect the abs with the hip flexors, which is useful for running, kicking, and jumping. So basically hang from a bar, if this is to hard, then use the leg raise stand. Now lift using your hips and pelvis first than lift you legs up, touch the bar if you can. And remember to crunch your abs.

Scissor Crunches:

This is a great total abdominal exercise that will target the entire abs, including the oblique muscles if you put a twist in it, just like with most core exercises. OK, for this on lie on the floor on your back with your legs stretched out and your arms stretched behind your head. Now raise your legs and arms at the same time, bring them up and towards each other as close as you can while focusing on crunching the abs together. For more power, raise you legs and arms together as fast as possible into a crunch position, then lower your legs and arms with control as soon as they are an inch off the ground power them back up, continue until your most powerful rep then stop and rest.

The Bridge/Plank:

Something that most people don’t know is that the abs are more than what you see on the outside, for example a 6 or 8 pack abs. There is also an entire abdominal wall that can be argued is more important to strength than the visual abs. The reason for this is because the interior core protects your vital organs for impact damage. This is why know matter the look of your abs, like a boxer for example, if he/she gets hit hard enough in the mid-section they will bleed from the mouth and/or cause serious internal organ damage, bottom line it’s nasty. So to help protect your insides more, add this to your core routine. And you and do this from different angles, reverse (chest facing up) and on the side too.

Here’s how it works:

Go into a push-up position on the floor; now bend your arms one at a time onto your forearms, after a few seconds you should start to feel you abs tighten to support your body, this is actually strengthening the inner core, try to hold it for at least 30-60 seconds, or work you way up to that. For more of a challenge move your arms further in front of you increasing the stretch in your abs, and back and more resistance. Good Luck!!